i am 5'8. weigh about 11 half stone. i have been working out for about 3 years (past year has been serious - taking into account exercise routine seen on this website & trying to get more protein in diet)

aim is for bulking. i know my diet could be perfected, so please give your advise. it will be must appreciated. (i also drink about 3 litres of water a day)


Monday to Friday (Work)

07:35 – Sheadedwheat bite-size with semi-skimmed milk
40g protein shake

10:00 – 50g beef jerky


12:20 – Tin of fish (sardines/tuna/peppered macral) with crackers or tortilar wraps
Microwave steam meal (always contains vegtables & chicken or fish)

13:30 – 40g protein shake


15:00 – Banana or apple


17:00 – 40g protein shake


19:00 – WORKOUT (except on Fridays – I workout 4 times a week)


20:00 – Straight after workout 60g protein shake


20:45 – 250g of beef or whole chicken breast with 2 big hand fulls or rice or pasta with
“cook-in” sauce



Saturday to Sunday (Not at work)

10:30 – (Nice deserved lie in!) Porrage or 2 poached eggs on toast
40g protein shake

13:00 – Half chicken with pasta


15:00 – 50g beef jerky
40g protein shake

18:00 – This meals consists or either chicken, steak, beef, lamb with carbs such as rice,
pasta, potatoes with salad

20:00 – 40g protein shake

i would add these changes for a start

07:35 – Sheadedwheat bite-size with semi-skimmed milk
40g protein shake

10:00 – 50g beef jerky

13.00 – Tin of fish (sardines/tuna/peppered macral) with crackers or tortilar wraps
Microwave steam meal (always contains vegtables & chicken or fish)

15:00 – Protein source (chicken, tuna etc) and carbs (rice, patsa etc) Banana


17:00 – Protein source (chicken, tuna etc) and carbs (rice, patsa etc) apple


19:00 – WORKOUT (except on Fridays – I workout 4 times a week)


20:00 – Straight after workout 60g protein shake add some carbs


20:45 – 250g of beef or whole chicken breast with 2 big hand fulls or rice or pasta with
“cook-in” sauce